Kana uine chirwere cheshuga, unofanira kufunga zvishoma nezve zvaunodya uye zvaunonwa kupfuura vanhu vazhinji, handiti? Ungave wakaona kuti huwandu hweshuga muropa rako hunongoerekana hwawedzera paunodya zvimwe zvekudya. Iri idambudziko revanhu vazhinji. Saka nhasi, ngatitaurei nezvemakabhohaidhiretsi nefaibha, zvinovaka muviri zviviri zvinokanganisa zvakananga huwandu hweshuga muropa remunhu ane chirwere cheshuga, asi zvakakoshawo mumuviri wedu.
Chii chiri hukama huripo pakati pemakabhohaidhiretsi nechirwere cheshuga?
Zvichitaurwa zviri nyore, makabhohaidhiretsi ndiwo mafuta makuru anopa simba kumiviri yedu. Anowanikwa muzvikafu zvakawanda zvatinodya zuva nezuva.
Chimbofungai, zvese zvatinodya, kusanganisira mupunga, chingwa, manoodles, chikafu chine hupfu senge pasta, mbatatisi, mbatatisi, uye cassava, pamwe chete nezvinotapira, michero, mukaka, uye yogati, zvine makabhohaidhiretsi akawanda kana mashoma.
Heino chikonzero nei munhu ane chirwere cheshuga achifanira kungwarira nezvemakabhohaidhiretsi: Makabhohaidhiretsi anogona kukwidza huwandu hweshuga muropa nekukurumidza kupfuura mapuroteni kana mafuta anopinda mumuviri.
Kana ukadya makabhohaidhiretsi akawanda panguva imwe chete kupfuura anogona kubatwa ne insulin yemuviri wako, shuga yakawedzerwa inoungana muropa rako. Mugumisiro wacho unowedzera shuga muropa. Saizvozvowo, kana ukadya makabhohaidhiretsi mashoma kupfuura anodiwa nemuviri wako, shuga yako muropa inogona kuderera zvine njodzi. Ndosaka zvichikosha kuchengetedza chiyero ichi.
"Kuverenga Makabhohaidhiretsi" kuchabatsira here?
Ehe, zvechokwadi. Imwe yenzira dzakanakisisa dzekuchengetedza chiyero ichi ndeyekudzidzira "kuverenga macarbohydrate." Izvi zvinoreva kuverenga huwandu hwemakabhohaidhiretsi mumagiramu muchikafu chimwe nechimwe kana chinwiwa chaunodya uye kuhugovanisa zvakaenzana pakati pezvekudya zvako mukati mezuva.
Nzira iyi inodzivirira muviri wako kuti usatore huwandu hwakawanda hwemakabhohaidhiretsi panguva imwe chete, izvo zvinobatsira kuchengetedza huwandu hweshuga muropa rako hwakagadzikana pasina kukwira nekudzika kamwe kamwe.
Mapakeji mazhinji ezvekudya ari pamusika iye zvino anotaura zvakajeka huwandu hwemagiramu e'Carbohydrates' pane label ye'Nutrition Facts'. Unogona kushandisa ruzivo urwu kuronga kudya kwako kwezuva nezuva. Semuenzaniso, uchaona kuti huwandu hwemakabhohaidhiretsi mubhawa rechokoreti kana chinwiwa chemichero hwakakwira zvakanyanya kupfuura mumuchero mutsva.
Nzira iyi yekuverenga makabhohaidhiretsi inobatsira zvikuru kune:
- Kune avo vanotora majekiseni e insulin kakawanda pazuva
- Kune avo vanoshandisa pombi ye insulin
- Kune avo vari kutsvaga kudya kwakasiyana-siyana uye kuchinjika-chinjika
Asi nzira iyi haisi yekumanikidzwa nemunhu wese. Pane imwe nzira , pane 'runyorwa rwekuchinjana chikafu cheshuga'.Kune dzimwe nzira dzakadai sedzinotevera: Kuchenjera kutaura nachiremba wako nezvenyaya iyi wosarudza kuti ndeipi nzira yakakunakira uye iri nyore kwauri.
Gamba ratinokanganwa - Fiber!
Patinotaura nezvemakabhohaidhiretsi, pane imwe yatinofanira kutaura nezvayo. Iyo ifaibha, kana kuti sezvatinozviziva tese , faibha . Faibha imhando yemakabhohaidhiretsi zvakare, asi haigayiwe nyore nyore nemuviri. Saka ndeapi mabhenefiti eizvi kune munhu ane chirwere cheshuga?
1. Kudzora shuga muropa: Kana ukadya chikafu chine faibha yakawanda, shuga iri muzvikafu izvozvo inoderedza kumhanya kwazvinopinda muropa. Nokudaro, huwandu hweshuga muropa hahukwire kamwe kamwe.
2. Inoderedza cholesterol: Fiber inobatsira kuderedza huwandu hweLDL (Low-Density Lipoprotein) cholesterol , iyo inokuvadza muviri. Izvi zvakakosha zvikuru pakuderedza njodzi yezvirwere zvemwoyo zvinouya nechirwere cheshuga.
3. Kudzora huremu: Kudya chikafu chine fiber yakawanda kunokubatsira kuti unzwe wakaguta, izvo zvinokubatsira kuti udye kakawanda. Izvi zvinokubatsira kudzora huremu hwako.
Kazhinji, hatiwani huwandu hwefayibha hwatinoda zuva rega rega kubva muchikafu. Saka ngatitarisei kuti tingawedzera sei chikafu ichi chinokosha mukudya kwedu.
Ndezvipi zvekudya zvine fiber yakawanda?
Faibha inowanikwa zvakanyanya muzvikafu zvinobva mumiti. Edza kuisa izvi mukudya kwako kwezuva nezuva.
| Chikamu chezvekudya | Mienzaniso |
|---|---|
| Michero nemiriwo mitsva | Magwava, orenji, apuro, miriwo yemashizha matema (gotu kola, mukunuwenna), bhinzi, makarotsi, okra |
| Nzungu dzakabikwa dzakaomeswa | Nyemba, nyemba, nyemba dzegirini, nyemba |
| Zviyo zvine bran | Mupunga webrown (mupunga mutsvuku), buckwheat, oats, bhari, chingwa chebran uye macrackers |
| Mhando dzenzungu nembeu | Macashews, nzungu, maarumondi, mhodzi dzemanhanga, mhodzi dzeflakisi |
Kana uchinetseka kuwana fiber yakakwana kubva mukudya kwako, unogona zvakare kutora fiber supplements, sezvakarairwa nachiremba wako. Semuenzaniso, kune zvigadzirwa zviri kutengeswa zvakaita sepsyllium nemethylcellulose.
Asi yeuka chinhu chimwe chete! Unofanira kuwedzera fiber mukudya kwako zvishoma nezvishoma . Kana ukangoerekana watanga kudya chikafu chakawanda chine fiber, unogona kunzwa kusagadzikana kwakadai sekuzvimba, kurwadziwa mudumbu, uye gasi. Saka wedzera chikafu ichi zvishoma nezvishoma kwevhiki imwe kana maviri. Uyewo, kana uchidya fiber yakawanda, unofanira kuwedzera mvura yaunonwa pazuva .
Mharidzo Yekuenda Nayo Kumba
- Kana uine chirwere cheshuga, zvakakosha kuti uzive huwandu hwemakabhohaidhiretsi ari mukudya kwako, sezvo zvichikanganisa zvakananga huwandu hweshuga muropa rako.
- Kuverenga makabhohaidhiretsi inzira inobatsira zvikuru yekuchengetedza huwandu hweshuga muropa hwakagadzikana, kunyanya kune avo vanoshandisa insulin.
- Fiber ishamwari yakanaka inobatsira kudzora chirwere cheshuga. Haingodzore shuga muropa chete, asiwo inobatsira kuderedza cholesterol yakaipa.
- Wana kudya kwakawanda kwefiber zuva nezuva nekuwedzera zvekudya zvinobva mumiti zvakaita semichero, miriwo, zviyo zvese, uye nzungu mukudya kwako.
- Gara uchibvunza chiremba wako usati waita chero shanduko pakudya kwako, kunyanya usati watanga kushandisa nzira dzakadai sekuverenga makabhohaidhiretsi.
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